A

1. Pendlay row x 8
2. Ring Dip x 3
3. Burpee over bar x 10
4. Wall ball x 8

AMRAP 15 min

1. Kneeling banded crunch x 8
2. Standing sidebends x 10 ov
3. Halo x 6 ov

3 rounds

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Empty barbell – 2 rounds
5 Hang muscle snatches
5 Hang power snatches
5 Front squats
+
Build to workout weight for hang power snatches and front squats
* Practice few short sets of other movements as you build up
+
@ workout weight
250 Row
5 Burpees over the rower
10 Wall balls
– Rest 0:30 –
10 (cal) Air bike
5 Hang power snatches
5 Handstand push-ups
5 Front squats
5 Toes-to-bars

"Baseline" fot time:
500m Row
40 Air squats
30 Ab-mat situps
20 Pushups
10 Pullups

SET A | 4 rounds
5x hip thrust (2s pause at top)
8-10x banded ab crunch

SET B | 3 rounds
6-8 KB/DKB deficit squat
8+8 banded clamshell
30s wall sit

EMOM9: 40s on / 20s off:
1) KB box step over
2) KB high pull
3) hip thrust hold

3 rounds of:
6 Strict T2B
6 Ab-wheels
6 Crunches
6 Reverse crunches
6 Hollow rocks
6s Hollow hold
Rest

Warm up 6 min
Cossack squat
Walking lunges
Assisted pistol squat
Hollow pulse

Pistol squat 4 x 5 L/R 5-8kg
Negative pistol squat ( 3 sec down) no weight
Bulgarian split squat 3 x 8 L/R 15-25 kg

KAIKKI LIIKKEET OHJELMOITU MAANANTAILLE. TEE NE MITEN ITSELLE SOPII PARHAITEN!!

Hyvät yleislämmöt (keppijumppaa, ergoilua, kumpparia, rullailua/jumipalloa…)

Kyykky/veto, aktiiviset venyttelyt:
-lonkankoukistajat
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Penkki, aktiiviset venyttelyt:
-rinta
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Noususarjat kohti maksimeita:
-40-50% asti ”vitosia”
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-tästä eteenpäin ”ykkösiä”
-mieti etukäteen tavoiteraudat ja miten etenet niitä kohti

5 sets

1:00 Row @ Increasing pace
1:00 Stretch b/t sets
+
3 Bursts
10 stroke build-up to fast pace
1:00 Row @ easy and relaxed

Bodybuilding

A) Barbell Bent Over Row
E3MOM X6

1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps

B) Wide Grip Pull Up

• 3x Max reps (1-2 RIR) *rest 2min between

C) Strict press BB or DB

• 3x10 *Rest 2min between

D) DB Hammer Curl

• 3-4x 15/15

E) DB Bench Press

• 3-4x 12

*rest 2-3min between

10 burpees to target
10 kb swing
10 v-ups
2 wallwalk